August 26, 2016

Thursday

ANNOUNCEMENT: 

  • Bring in a friend for free for the rest of August.  If they join, you get $10 your membership for a WHOLE YEAR!!!

RX PROGRAM

WARM UP:

Barbell Warm Up

2 Rounds

10 Deadlift

10 Hang Cleans

10 Front Squats

STRENGTH:

12 min E2MOM

Power Cleans

First 3 sets 2 reps

Last 3 sets 1 rep

Working up to a heavy

METCON:

8 Minute AMRAP

10 Power Cleans 75/55

15 Wall Balls

IMMEDIATELY AFTER THE 1ST AMRAP BEGIN

8 Minute AMRAP

10 Thrusters 75/55

10 Box Jumps

ACCESSORY:

ROMWOD


MODWOD PROGRAM

WARM UP:

Barbell Warm Up

2 Rounds

10 Deadlift

10 Hang Cleans

10 Front Squats

STRENGTH:

12 min E2MOM

Power Cleans

First 3 sets 2 reps

Last 3 sets 1 rep

Working up to a heavy

METCON:

8 Minute AMRAP

10 Power Cleans 75/55

15 Wall Balls

IMMEDIATELY AFTER THE 1ST AMRAP BEGIN

8 Minute AMRAP

10 Thrusters 75/55

ACCESSORY:

ROMWOD

Comment